Hey Bodyrockers! I have brought you a challenging workout that is only 12 MINUTES LONG! You are more than welcome to increase the number of rounds, which I encourage. If you push yourself to your max, you do not need to go over 20 minutes. When I workout, I go until fail. That means that I go HARD until my body is physically incapable of doing one more rep. In that case, I stop for a second, shake it out, then finish it out. You are likely to see your body changing if you adopt that mentality. If you are more concerned about pacing yourself, then you won't get the results you could get if you work harder. I didn't challenge myself as hard as I could when I first began these workouts. I was afraid of being in any kind of fatigue whether it was during or after I was done. I wasn't getting the results I wanted. I knew I needed to change what I was doing and turned up my intensity as high as I could. I found myself hitting each workout HARD every time! I took that opportunity to get rid of any issues, annoyances, or frustrations that I had. And it worked. :-) Here's the workout breakdown...4 different exercises you can repeat for either a 12, 16, or 20 minute workout. (I recommend 20 Rounds!). You do NOT need to do more than 20 minutes!! These workouts are so intense that you only need a short burst of these exercises. It's a high intensity interval training (HIIT) workout. You will have 10 seconds to rest and 50 seconds to workout. Do as many reps as you can during the time of work. You will continue to burn calories for the next 24-36 hours. Here's the workout breakdown: 1. Elbow Up, Push Up 2. One Leg Jump Lunge (left leg) 3. One Leg Jump Lunge (right leg) 4. Bad Girls 12, 16, or 20 Rounds (I recommend 20 Rounds!) with 10/50 GIVE IT ALL YOU'VE GOT!